I’m Sure You Can DUNK By Now
Timmy B
Warm Up
Run 200m with your workout Rx DB. 100m forwards, 100m backwards.
15 jumping squats with the DB.
Strength
Speed Strength
1. Box Squat Dynamic with chains 8×2 with 60% of your 1rm loaded on the bar and appropriate amount of chains. Complete with a partner on the minute or faster.
2. Snatch Pulls 10 x2 at 90-105% of your 1rm Snatch – no band tension. Complete with a partner on the minute or faster.
WOD – 10 minute cap
22-16-10
Front Squats
DB Snatch
Games (185/125)(80/65)
Regional (165/115)(70/55)
Open (135/95)(60/45)
Ca$H Out
3×10 weighted GHD Sit Ups. Use plates to add more weight once you exceed the 30lb medball.
Great workout today!
HBBS: #245 + 2 chains
Pulls: #205
WOD: 9:44 Regionals
Great workout today!
HBBS: #245 + 2 chains
Pulls: #205
WOD: 9:44 Regionals
HBBS: 115# + chains
Snatch pull: 115#
Wod: 9:01 @ open.
Cash out: done
HBBS: 115# + chains
Snatch pull: 115#
Wod: 9:01 @ open.
Cash out: done
Back Squats: 160# plus chains
Snatch pulls: 145#
WOD: DNF @ regionals
Happy about the rest day tomorrow!
Back Squats: 160# plus chains
Snatch pulls: 145#
WOD: DNF @ regionals
Happy about the rest day tomorrow!
HBBS: #225+2 chainz
Pulls: #195
WOD
5:07 regionals…
Subbed snatches for burpees. Both my shoulders and snatch have been bothering me:)
HBBS: #225+2 chainz
Pulls: #195
WOD
5:07 regionals…
Subbed snatches for burpees. Both my shoulders and snatch have been bothering me:)
hbbs: 245# w/ 2 chainz
snatch pulls: 185#
wod: 9:14 @ 135# & 65#
bruised my sternum w/ all these heavy loads we’ve been lifting so couldn’t do GHDs this morning and tryin to take it easy w/ weights in the front rack position
hbbs: 245# w/ 2 chainz
snatch pulls: 185#
wod: 9:14 @ 135# & 65#
bruised my sternum w/ all these heavy loads we’ve been lifting so couldn’t do GHDs this morning and tryin to take it easy w/ weights in the front rack position
back squat: 195+chains
snatch pulls: 185 – felt incredibly heavy this morning
WOD: DNF @regional – lost the bar on the 22nd front squat and kind of checked out mentally at that point, tried to slog through the snatches but it wasn’t happening
cash-out: done w/ 30# medball
Definitely looking forward to the rest day tomorrow and coming back recharged and refreshed on Friday
back squat: 195+chains
snatch pulls: 185 – felt incredibly heavy this morning
WOD: DNF @regional – lost the bar on the 22nd front squat and kind of checked out mentally at that point, tried to slog through the snatches but it wasn’t happening
cash-out: done w/ 30# medball
Definitely looking forward to the rest day tomorrow and coming back recharged and refreshed on Friday
Back Squats: 105# plus chains
Snatch pulls: 95#
WOD: 8:01 with 95# and 35# DB
Cash-out: 30# ball
Back Squats: 105# plus chains
Snatch pulls: 95#
WOD: 8:01 with 95# and 35# DB
Cash-out: 30# ball
Back Squats: 135 plus chains
Snatch Pulls: 115
WOD: 8:3? with 95 backsquats and 40 DB – body wanted nothing to do with front squats this morning
Back Squats: 135 plus chains
Snatch Pulls: 115
WOD: 8:3? with 95 backsquats and 40 DB – body wanted nothing to do with front squats this morning
Is the db snatch an alternating or simultaneous (using two dumbbells)? Thanks!!
alternating
Thanks much!!
Is the db snatch an alternating or simultaneous (using two dumbbells)? Thanks!!
alternating
Thanks much!!
Back Squats: 125# plus chains
squat pulls: 95#
WOD: 9:57 with 95# and 40# DB
cash out: done, still seeing stars around my head.
steamy morning!
Back Squats: 125# plus chains
squat pulls: 95#
WOD: 9:57 with 95# and 40# DB
cash out: done, still seeing stars around my head.
steamy morning!